Air-fryer cauliflower croquettes: an economical vegetarian recipe

Name: Air-fryer cauliflower croquettes: an economical vegetarian recipe
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Cuisine: En
Ingredients: 1 lb cauliflower (cleaned); 2 eggs; 1/2 cup Parmesan cheese; 4 tablespoons flour; 2 tablespoons breadcrumbs; 1 tablespoon parsley (chopped); pepper to taste; salt to taste

Appetizer

Very Easy

35 min

195 Kcal

Cauliflower croquettes made in an air fryer are a healthy, inexpensive, and easy-to-prepare recipe. This vegetarian dish is ideal for those looking for a light but flavorful option, perfect for quick lunches or dinners. The ingredients needed are simple and readily available: cauliflower, eggs, grated Parmesan cheese, flour, breadcrumbs, and a pinch of salt and pepper. Using an air fryer, you can make croquettes that are crispy on the outside and soft on the inside, with a reduced oil content for a lighter result. This dish is suitable for those on a vegetarian diet and is a tasty and nutritious way to enjoy cauliflower in a creative way. Preparation is quick and easy, ideal for those who want a healthy, inexpensive dish with an appetizing taste.

Ingredients

1 lb cauliflower (cleaned)
2 eggs
1/2 cup Parmesan cheese
4 tablespoons flour
2 tablespoons breadcrumbs
1 tablespoon parsley (chopped)
pepper to taste
salt to taste

Materials

Air fryer
Bowl
Fork
2 spoons

Preparation

Preparation15 min

Cook time20 min

Clean the cauliflower by removing the florets and discarding the stem. Cook the florets in boiling water for about 10 to 11 minutes, being careful not to let them become too soft.
Once cooked, drain the florets and transfer them to a bowl.
Mash the cauliflower florets carefully, making sure to remove any large pieces.
At this point, add the eggs, salt, Parmesan cheese, flour, breadcrumbs, pepper, and finely chopped parsley.
Mix thoroughly with a fork until all ingredients are completely blended.
Now, form the croquettes using two spoons, as the mixture is quite moist. Scoop out a portion of the mixture with one spoon, transfer it to the other by gently pressing and shaping it. Continue to move the mixture between the spoons, turning them to make a tight, oval shape.
Place the cauliflower croquettes, one at a time, in the air fryer basket, which has been lined with parchment paper and lightly sprayed with oil.
Lightly spray the croquettes with cooking oil and cook them for 20 minutes at 350°F/180°C in air-fry mode, turning them halfway through cooking to ensure even browning.
The cauliflower croquettes cooked in the air fryer are ready!

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FAQ ❓

How long can I keep these cauliflower croquettes?

2 to 3 days in the refrigerator in an airtight container.

Can I freeze the cauliflower croquettes?

Yes, you can freeze the croquettes before cooking. Simply arrange them on a baking sheet, freeze them, and then store them in a freezer bag. When it is time to cook them, simply place them directly in the air fryer, increasing the cooking time slightly.

Can I make cauliflower croquettes without eggs?

Yes, you can use an egg substitute such as chickpea flour or mashed potatoes to bind the ingredients together.

Can I use another type of cheese instead of Parmesan?

Yes, you can substitute Parmesan cheese with other grated cheeses such as pecorino or vegan cheese, depending on your preference.

What can I serve with cauliflower croquettes made in an air fryer?

Cauliflower croquettes can be served with a fresh yogurt-based sauce, a flavorful tomato sauce enriched with fresh basil or oregano, a creamy hummus, or a simple mixed salad for a light side dish.

How long should the croquettes be cooked in the air fryer?

Times may vary depending on the model of the air fryer. We got a good result with 20 minutes: crispy on the outside and soft on the inside. It is recommended to check the browning during cooking.

Can I bake cauliflower croquettes in the oven instead of in an air fryer?

Yes, but the cooking time will be slightly longer. To see our handy conversion chart, click here.

How many cauliflower croquettes will these quantities make?

These quantities make about 20 cauliflower croquettes.

Nutrition

for 1 serving / for 100 g

Calories: 195Kcal

Carbo: 19.3g
Total fat: 6.5g
Saturated fat: 2.8g
Proteins: 12.4g
Fibers: 4.7g
Sugar: 3.7g
ProPoints: 5
SmartPoints: 6

Nutritional information for 1 serving (187g)

Cookware

air fryer

Attributes

Suitable for freezing

Keep refrigerated

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Daniele Mainieri

Every day, I dive into the world of food and wine with curiosity, always looking for new flavours, recipes and inspiring discoveries to share. From traditional family dishes to the latest food trends, including pairings that make all the difference. I’ve been working in food & wine communication for over 10 years and I’m currently the Editorial Manager for the Italian edition of Petitchef.

Comments

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